Comanche CrossFit – Olympic Lifting Overhead Squat Hip Mobility (No Measure) 2:00 Each Couch Stretch Frog Stretch Banded Kneel Psoas KB Stretch Handstand Push-ups (Strict) Reverse Hypers Tricep Pull Down

Comanche CrossFit – CrossFit Warm-up (No Measure) 10 min EMOM 5 Snatch Pulls 3 Muscle Snatch 1 OHS Strength Snatch+Re Snatch Find Heavy Single Strength Snatch Balance 5X2 @ 80% Metcon (AMRAP – Reps) AMRAP 10 Minute Competitor 115/75 RX 95/65 Comanche 65/45 5 Handstand Push Ups 7 Toes to Bar 9 OHS

Comanche CrossFit – CrossFit Warm-up (No Measure) EMOM 10 Minutes 5 Burpees 10 Double Unders Strength Find a Heavy Single 3 Deadlift 1 Hang Power Clean 2 Front Squats Strength Back Squat 5 Set of 5 Reps @ 80% Metcon (AMRAP – Rounds) 12 Minute AMRAP Competitor 225/155 RX 185/ 125 Comanche 125/95 30 Double Unders 20 Pull Ups 10 …

Comanche CrossFit – CrossFit Warm-up (No Measure) Warm Ups “Annie” 50-40-30-20-10 Double Unders Sit Ups Strength Power Clean and Push Press 70%X2X3 80%X2X3 70%X3X3 Clean Pulls 80%X1X3 90%X1X3 100%X3X3 Metcon (Time) For Time Competitor 135/95 RX 115/75 Comanche 95/65 21-15-9 Burpees Hang Cleans Push Press

Comanche CrossFit – CrossFit Strength Hang Power Snatch 50%X1X2 60%X1X3 70%X2X2 80%X2X2 Hanging Straight leg deadlift 5X15 Metcon (Time) 4 Rounds 12 Snatch 12 Pull Ups

Comanche CrossFit – CrossFit Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-upsIn honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.To learn more about Jason click here

Comanche CrossFit – CrossFit Warm-up (No Measure) EMOM 10 Minutes 5 Muscle Clean 3 Front Squat 1 Strict Press Strength Clean and Jerk- Classic 50%X1X3 60%X1X3 70%X1X3 80%X3X2 90% X3X2 Clean Pulls 80%X1X3 90%X1X3 100%X1X3 110%X3X3 Metcon (AMRAP – Reps) 12 Minute AMRAP 15 Push Ups 15 Sumo Deadlift High Pulls 30 Double Unders

Comanche CrossFit – CrossFit Warm-up (No Measure) EMOM 10 5 Snatch Pulls 3 Muscle Snatch 1 OHS Strength Snatch 50%X2X3 60%X2X3 70%X3X2 Snatch Pull 60%X1X3 70%X1X3 80%X1X3 90%X3X3 Metcon (Time) For Time: Competition 115/85 RX 95/75 Comanche 65/45 3 Rounds 24 OH Alternating Lunges (12 each leg) 24 Pistol Squats 12 Burpees

Comanche CrossFit – CrossFit Warm-up (No Measure) EOMOM 10 Minutes Odd- Max kettle bell swings Even- Hollow Rocks Strength Power Snatch 50%2×4 then work up 80% Hang Snatch work up to a heavy single Metcon (AMRAP – Rounds) 4 Minute AMRAP Competitor 225/95 RX 185/125 Comanche 135/95 10 Handstand Push Ups 10 Deadlift Rest 1 Minute 4 Minute AMRAP 1 …

Comanche CrossFit – CrossFit Warm-up (No Measure) Warm up 4 Rounds 25 jump jacks 10 muscle snatch Strength Cleans – 15 minutes 50%X3X4 Then Find a heavy single Metcon (Time) 3 Rounds Competitor 135/95 RX 115/75 Comanche 65/45 50 Double Unders 15 Cleans Rest 2 Minutes 40 Burpee Box Jumps